Train smart

Lie flat on the bench with your feet firmly on the ground. Hold the bar slightly wider than shoulder width.

Lower the bar in a controlled way towards your chest and press it back up. Keep your shoulders stable and avoid lifting your hips.

Place your hands slightly wider than your shoulders and keep your body straight from shoulders to feet.

Lower yourself slowly and push back up. Keep your core tight so your hips do not drop.

Grab the bar slightly wider than shoulder width and sit upright with your chest lifted.

Pull the bar towards your upper chest. Focus on pulling with your elbows and return the weight slowly.

Sit upright with your chest up and hold the handle with control.

Pull the handle towards your stomach and squeeze your shoulder blades together. Avoid pulling with your lower back.

Stand with your feet about shoulder width apart and keep your chest up.

Lower yourself in a controlled way as if you are sitting down. Push back up through your heels and keep your knees stable.

Place your feet firmly on the platform, about shoulder width apart.

Lower the weight until your knees are around 90 degrees. Push back up without fully locking your knees.

Sit or stand upright and hold the weights at shoulder height.

Press the weight straight up and lower it back down slowly. Keep your core tight and avoid arching your lower back.

Hold the weights next to your body with your elbows slightly bent.

Raise the weights to shoulder height. Move with control and avoid swinging your body.

Keep your elbows close to your body and start with your arms fully lowered.

Curl the weight up without swinging. Lower it slowly to keep control and feel the movement.

Stand upright at the cable machine and keep your elbows close to your body.

Push the cable down until your arms are almost straight. Squeeze your triceps at the bottom of the movement.

Support yourself on your forearms and toes. Keep your body straight from shoulders to feet.

Tighten your abs and glutes. Do not let your hips drop and keep breathing calmly.

Lie on your back with your knees bent and your feet flat on the ground.

Lift your shoulders in a controlled way. Do not pull on your neck and focus on tension in your abs.